8 Best Ingredients Your Pre-Workout Supp Is Lacking

Pre-workout products can help us to get more out of each training session, but not all products are created equally. It probably doesn’t surprise you that many supplement companies put profits before customers and slap shiny, hype-filled labels on their “proprietary blend” of “Super Advanced Energy, Endurance, Growth and Pump Accelerators,” when the vast majority of these products fail to deliver on even a fraction of such claims.

This article will help you cut through the nonsense and identify the best pre-workout supplementation strategies to ensure you never waste your money on a pre-workout again. But before we go any farther, allow me to quickly cover the topic of proprietary blends in supplements. First, take a look at this label from a popular pre-workout that we will leave unnamed.

The red ovals indicate the amounts of each proprietary blend (which they refer to as a “Matrix”). Looking at the middle red oval, we can see that this particular matrix includes 12 ingredients that comprise just over 10 grams of the product. The sneaky thing about proprietary blends is that we simply don’t know how much of each respective ingredient is included. In fact, all we know is the relative quantity—there’s more of the first ingredient (creatine gluconate) than the second (creatine taurinate), there’s more of the second than the third, and so on.

In reality, supplement companies use this tactic to allow them to put quality ingredients in the product (and hype them up in the marketing and on the label), but in quantities far too small to actually be effective. For example, one of the effective ingredients we’ll discuss below is citrulline malate, which increases performance with a dosage of 6 grams.

Now, you’d better believe that the label describes all the benefits of the citrulline malate supplement included in their product—well, all the benefits you’d get if they included the effective dose. Unfortunately, doing the math we realize that there is no way that we’re getting anywhere near that 6 gram dose here.

The main takeaway here is simply to steer clear of proprietary blends. They don’t benefit anyone but the manufacturer who is free to fill their product with cheap junk and a miniscule dusting of effective ingredients, and ultimately place a premium price tag on their polished turd of a product.

Finally, it is also very concerning that (indicated by the yellow oval) the total quantity of protein is listed as 20 grams, yet we can see the Protein Matrix is only 9.66 grams. What the heck is going on here? I suppose we can assume that the quality control department got rolled into the marketing department—more warm bodies to think up shiny new label designs to distract folks from looking at the Supplement Facts label.

Now that we’ve clearly demonstrated some serious shadiness in the industry, let’s finish up the introduction so we can prevent you from ever falling prey to such schemes again.

Before I introduce the best pre-workout ingredients I want to make it clear that this is by no means an exhaustive list. There are tons of other ingredients out there, but compared to those below, there isn’t much proof that they actually work like the supplement industry wants you to believe they do. Given the very real potential of unwanted side effects and/or simply throwing money down the toilet, experimenting with unproven compounds is not advisable.

The ingredients we’re covering here have been extensively researched and shown to be effective. And thanks to the research, we know exactly what dose (or at least know what range to work within) we need. Put simply, these ingredients are “no-brainers” because they’re safe and they’re going to give you the most bang for your buck.

I’ve also included a couple ingredients that are definitely promising but don’t quite qualify as “no-brainers.” Even so, depending on your budget and goals, they just might be appropriate additions to your pre-workout arsenal.

I’m going to keep these descriptions short and simply explain what each ingredient is, what it does, and the effective dose. For further reading, I highly recommend you check out examine.com for an incredible wealth of science-based information.

BEST BANG-FOR-YOUR-BUCK INGREDIENTS

CAFFEINE

What it is: Small alkaloid belonging to the methylxanthine class; powerful central nervous system stimulant (and the most commonly used drug in the world)

What it does: Improves strength and endurance (leading to increased training volume), increases alertness and wakefulness and improves mood. In short, helps you do more in the gym.1,2

Power output is often diminished in the morning relative to the evening, and also in people with minor sleep deprivation—caffeine can make up for those power deficits.3,4

Effective dose: Typical doses at which these improvements occur range from 1.36-2.27 milligrams per pound body weight (which equates to a dose of about 250-400mg for a 180 pound male).5 However, if you’re new to caffeine use, I suggest starting with around 0.91 mg/lb (about 160mg in the previous example) to assess your tolerance and increase the dose as necessary.

Keep in mind: Frequent use leads to tolerance and diminished effectiveness. In other words, the more often you use it, the less benefits you’ll experience. Daily use will likely result in rapid tolerance.

To continue reaping maximum benefits from caffeine, use it only on workout days, or perhaps just on your hardest workout days. If you notice diminishing benefits, simply taking a break from caffeine will resensitize your body to its effects.

L-THEANINE

What it is: An amino acid analogue of L-glutamate and L-glutamine, found almost solely in tea plants.

What it does: Works synergistically with caffeine to minimize side effects (headaches and jitters) and boost benefits (alertness and reaction time).6,7

Effective dose: Seems most effective when used at a 1:2 ratio with caffeine (i.e., half as much caffeine as you’re ingesting). Using 300mg caffeine as an example, that works out to 150mg.

CREATINE MONOHYDRATE

What it is: A molecule produced in the body that stores high-energy phosphate groups in the form of creatine phosphate, capable of rapidly producing ATP (energy).

What it does: Increases the amount of creatine in muscles, resulting in increased strength, power, and lean mass.8,9

Effective dose: Start with a higher dose (0.14 grams per pound body weight, which works out to 25 grams per day) for the first 5-7 days (known as the “loading” phase), then maintain with 5 grams daily.

Keep in mind: During the loading phase, doses should be spread out over the day to avoid the potential for diarrhea and nausea.10

The effective dose during the maintenance phase is somewhat less than 5 grams (specifically, one tenth of the loading dose), but given how inexpensive creatine is, coupled with the potential for greater benefits, 5 grams is the typical dose.

While creatine is a popular ingredient in pre-workout stacks, supplementation is actually not timing-dependent—you can take it any time and get the same benefits.

As it must be used daily, you will need some bulk creatine for non-workout days.

BETA-ALANINE

What it is: A modified version of the amino acid alanine.

What it does: Enhances muscular endurance by increasing muscle carnosine levels; carnosine buffers lactic acid and this helps you get an extra rep or two when you’re training in the 8-15 repetition range.11

In short, reduces fatigue and increases training volume, which can lead to improvements in body composition.12

Effective dose: about 4g (3.2g minimum) daily; must use daily for at least 30 days (and daily thereafter) to achieve benefits; maximum benefit (80% increase to muscle carnosine levels) seen after 10 weeks of daily supplementation.13

Keep in mind: While beta-alanine is a popular ingredient in pre-workout stacks, supplementation is actually not timing-dependent—you can take it any time and get the same benefits.

However, many users enjoy the tingling sensation (paresthesia) beta-alanine provides during their workout. For those that dislike the tingles, doses can be divided (e.g., 2g twice daily).

As it must be used daily, you will need some bulk beta-alanine for your non-workout days.

CITRULLINE MALATE

What it is: An amino acid (L-Citrulline) bound to malic acid. This pairing provides stability to L-Citrulline in the body.

What it does: Citrulline is converted to arginine which increases nitric oxide levels and blood flow. Citrulline is actually more effective than arginine itself in increasing arginine levels.15

Effective dose: 6-8g (may as well use 8g for potentially greater benefit as it’s relatively cheap).

HYDROMAX (65% glycerol powder)

What it is: A stable, highly concentrated form of powdered glycerol—an osmotic compound that draws and retains water within muscle cells.17

What it does: Promotes cellular swelling (i.e., gives you a great pump), and we know that cellular swelling can signal hypertrophy and lead to muscle growth.18 Furthermore, having a great pump in the gym is beneficial in and of itself because it makes you feel like a badass and helps give you confidence to dominate your workouts. After all, when was the last time you felt like a badass in the gym without a great pump?

Effective dose: 3g (equates to 2g of glycerol).

PROMISING INGREDIENTS

THEACRINE

What it is: A small alkaloid that is structurally very similar to caffeine, theacrine is a sedative at relatively low doses and stimulatory at higher doses; found in the highest levels in kucha tea leaves.

What it does: Very similar benefits to caffeine, but may also decrease inflammation and anxiety.19

Effective dose: The few studies that exist use a 200mg dosage. Exploring the forums for anecdotal reports, it seems like most people find that a dose of 200-300mg is most effective—many people report sedative effects with lower doses (which makes sense since theacrine is found in kucha tea which is recommended for relaxation).

Keep in mind: Unlike caffeine, it appears that the body may not develop a tolerance to theacrine. Preliminary evidence from a single study19 suggests that even after seven days of daily use, benefits did not diminish at all. More research is needed, but theacrine looks promising indeed. The only drawback is that an effective dose of theacrine is about 50 times more expensive than an effective dose of caffeine!

Essential Amino Acids (EAAs)

(This is going to be a rather long section, so if you are short on time or patience here is the gist: EAAs only seem to be useful during periods of calorie restriction. If you’re on a “cutting” diet, they can help you maintain lean mass while you lose fat. If you’re “bulking” or just maintaining, they probably won’t do much—if anything—for you.)

What it is: “Essential” because they have to be obtained from the diet, EAAs include histidine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, and valine (the last three of which are the well-known branched-chain amino acids—BCAAs).

What it does: EAAs are critical to recover from, and ultimately grow from workouts. Among these, the BCAA leucine is the most powerful, as it is responsible for stimulating protein synthesis (i.e., muscle recovery and growth) at a dose of about 3 grams.20

While EAAs pack a powerful punch, you probably don’t need to supplement them unless you’re restricting calories (for example, if you’re on a “cutting” diet). If you aren’t cutting—and assuming you have adequate protein in your diet—it’s unlikely that adding EAAs to your regimen will benefit you.

In a study (using 24 men with at least one year of thrice-weekly training experience) that compared Gaspari Nutrition’s SizeOn Maximum Performance Supplement—a formula with a whole host of ingredients including vitamins, electrolytes, BCAAs (most notably a massive 5 gram dose of leucine), creatine, carbohydrates and protein—to an equivalent amount of maltodextrose, whey protein, and creatine, both groups gained muscle and strength but there were no differences between groups after 42 days of heavy resistance training.21

Interestingly, participants’ average weight, calorie intake and protein intake were 184.2 lbs, 2587 calories and 129 grams, respectively. That works out to a calorie intake of body weight x 14 and protein intake of 0.7 grams per pound body weight, both very modest values.

In a different study, BCAA supplementation (14 grams taken in divided doses pre- and post-workout) in trained men alongside a bodybuilding style resistance training protocol with a calorie-restricted diet (intake of approximately body weight x 12.5) resulted in the maintenance of lean mass and an increase in strength while losing fat mass. The control group consumed a carbohydrate supplement instead of a BCAA supplement and, while they lost fat too, they also lost lean mass and strength.22

Somewhat surprisingly, participants’ protein intake was much higher in this study than the SizeOn study (more than 1 gram per pound body weight). As such, a high protein intake by itself does not appear to protect against muscle loss even with a relatively modest caloric deficit (the calorie-restricted participants consumed only 300 calories per day less than the SizeOn guys), supporting the use of amino acid supplements with a calorie-restricted (i.e., “cutting” diet).

Assuming your goal is fat loss and maintenance of lean mass, EAAs are likely a sound investment. And taking them with your pre-workout (instead of after the workout) might confer a bit of extra muscle mass via increased protein synthesis, but studies disagree on this point.

While one study found that consuming 6 grams of EAAs immediately before (instead of after) the workout resulted in greater overall protein synthesis,23 the researchers measured protein synthesis indirectly which casts a slight shadow of doubt on their findings—in particular because a similar study where the researchers measured protein synthesis directly failed to find any benefit to pre- versus post-workout EAAs (at a dose of 0.16 grams per pound of fat-free mass, equivalent to 25 grams for a 180 pound man at 12 percent body fat).24

While these are murky waters, one thing is clear—EAAs (alongside a cutting diet) are going to help you maintain lean mass. Taking them immediately before the workout may or may not be of additional benefit. Still, there is no apparent disadvantage to taking them before the workout, so even if they don’t confer additional benefits it certainly doesn’t hurt to take them pre-workout.

Effective dose: There seems to be a wide range, as both 6 grams of EAAs and 14 grams of BCAAs have been shown to be effective.

POPULAR WORKOUT FORMULAS: HOW DO THEY STACK UP?

Now that we know what to look for in a pre-workout, let’s take a look at the most popular products out there. Here are the labels from the three best-selling pre-workout formulas on the bodybuilding.com store,25 one of the largest supplement retail sites.

#1 (Average rating: 9.2/10 out of 3687 user reviews; Cost: just under $2 per serving)

Out of the ingredients we’re focused on, this product delivers an effective dose of caffeine, citrulline malate, and may have an effective dose of BCAAs if you’re on a cutting diet.

Beta-alanine and creatine (gram for gram, creatine hydrochloride is basically equivalent to creatine monohydrate10) are present, but in too low a dose. However, since you have to have some bulk creatine and beta-alanine to use on days where you don’t take a pre-workout, you can easily supplement that dosage.

Bottom line: The highest-rated pre-workout on bodybuilding.com is nothing special, and at almost $2 per serving we would at least like to see full, effective doses of beta-alanine and creatine.

#2 (Average rating: 8.5/10 out of 4213 user reviews; Cost: about $1 per serving; however it is not effective unless you take two scoops, so actually about $2 per serving)

Out of the ingredients we’re focused on, we can say for sure that this product delivers (with two servings) an effective dose of beta-alanine and caffeine. Unfortunately this product doesn’t have anything else going for it.

It does have branded theacrine (TeaCor), but if we do a little bit of math with that 371mg figure for the “Explosive Energy Blend”—knowing that 150mg of that is caffeine—we find that the MAXIMUM possible amount of theacrine is only 35mg (but could be as little as 1mg).

Bottom line: $2 for beta-alanine and caffeine, both of which are quite inexpensive (caffeine being dirt cheap)—this has to be one of the worst pre-workouts out there when it comes to user benefits, but has to be hands-down one of the best profit producers.

#3 (Average rating: 9.1/10 out of 1720 user reviews; Cost: about $1 per serving; however it is not effective unless you take two scoops, so actually about $2 per serving)

Out of the ingredients we’re focused on, we can say for sure that this product delivers (with two servings) an effective dose of beta-alanine and creatine. It probably delivers an effective dose of caffeine (especially with the two scoops, and because caffeine is cheap), but it’s impossible to say for sure given the proprietary blend.

Bottom line: As with #2, $2 per serving is awfully expensive for what you get here. This looks to be another extremely profitable product.

THE SEARCH FOR A GREAT PRE-WORKOUT CONTINUES

Let’s face it: supplement companies have one goal that drives them—profits. There just isn’t a huge motivation to deliver outstanding products, especially when the average supplement user doesn’t have a clue what an outstanding product is (as evidenced by the fact that the #2 best-selling pre-workout on one of the largest supplement store sites is literally just caffeine, beta-alanine, and fillers).

One option is going all mad scientist, purchasing all the ingredients separately, and combining them in your own kitchen/laboratory. Let’s see what that would look like, and compare the value of our homemade formula to that of those above.

*Theacrine can be used in addition to, or as a substitution for, caffeine.

Clearly purchasing the ingredients separately and combining them yourself is an incredible deal (72 cents buys you a formula that absolutely obliterates any of the popular formulas above), but I know most guys just don’t have the time or patience to do so. Obviously it’s far more convenient to unscrew the cap of a tub, jam a scoop in there, toss it into the shaker and be done with it. However, as we’ve seen from reviewing some of the most popular products, you’re going to be missing out on some of the most effective ingredients.

So, there is a definite need for a pre-workout that really stands out from the crowd and contains all of these ingredients—should I create it?

I appreciate the time you took to write this article. I agree there is a lot of uncertainty in many of the supplements out on the market. Although I would love to find that one pre-workout that is both truthful and cost effective, I don’t know if that will ever happen.

I appreciate the time and research you’ve done here. When it comes to supplements it can be difficult to separate the wheat from the chaff–many folks simply don’t have the time to even do the research and so they turn to pros like yourself for the best advice. I think if you sense there is a void in the market in this area it would definitely be worth further research and possible development.

I appreciate the time you took to write this article. I agree there is a lot of uncertainty in many of the supplements out on the market. Although I would love to find that one pre-workout that is both truthful and cost effective, I don’t know if that will ever happen. If you did manage to create one, I would certainly be interested in trying it!

Hey, Vince. I applaud your entrepreneurial spirit. I have found your programs (which I’ve purchased), guides (also purchased) and videos to be a source of highly valuable information, inspiration and motivation. Ever since learning about your publications and following your advice, I’ve had better gains training smarter in a short period of time than years of training the wrong way. For that… Thank you! If you produced a high-quality Pre and Post product, that was competitive in the market, and readily available in sustained quantity, I’d buy it in a heartbeat. But that’s the kicker – if you make it, make it by the truckloads and sell it at a price the average Joe can afford. I really liked your recent writings on enzymes and liquid vitamins. Enlightening to say the least. However, the cost of the products your were promoting are not in my budget, when factored along with my other supplement stack. I had to do the research and find affordable alternatives, and make do. Suggest that if you’re serious about a Del Monte line of supps, you poll your audience and do some market research to find a sweet price point. There are some other comments here that touch on considerations for purchasing bulk quantity of quality ingredients and manufacturing, etc. I really hope you can make it work, be sustainable and affordable at the same time. There’s nothing worse than running low of a supp, placing an order in BB.com, and finding out after you’ve ordered that it’s on back order. Just don’t do that brother. Rant complete. All the best. Vince.

Vince isn’t telling people they have to use these supplements, he’s informing you all that since 90% of bodybuilders out there throw money away on them no matter what anyone says, at least you now know that 95% of those supps are indeed bullshit. Anyone who has been seriously lifting more than 3 years already knows this although they still toss $5 away for 1 bottle of some crap filler as they walk out of the gym everyday. That’s $35 a week alone, plus the 1 or 2 extra protein and recovery shakes they drink each day. Vince, PLEASE do make a pre workout powder. Please. Once word spreads anyone with a working brain will switch over to yours because it simply works. Maybe you should sponsor a REAL protein/BCAAs/ recovery drink too for post workouts that actually work. I’ve been lifting for 9 solid years, I’m 6’1, 226lbs. Up until I started watching your programs and using primergens V & M, and masszymes, I was 6’1, 205lbs. Kinesiology is the best thing I’ve ever learned thanks to you. Keep up the great work.

Tommy, are you another one of Vince’s phony marks that he pays to answer in support of him like he does on his Facebook page and youtube channel? Vince please get a hold of these guys and yourself. This is becoming so embarrassing. Don’t get me wrong. I’m a big fan. Just expect so much more from you, especially as others have noted, that I thought you were a man of God.

You said this: are you another one of Vince’s phony marks that he pays to answer in support of him like he does on his Facebook page and youtube channel?

I said this: Are you referring 1 of the 3 full time Fan Support members that works for my company? Or are you talking about one of my twelve Del Monte Pro Team members who’s role is to help grow our social media communities?

I love how you try to find something negative about a positive action to HELP foster the growth of our followers.

Your comment is very confusing and quite foolish.

Vince please get a hold of these guys and yourself. This is becoming so embarrassing. Don’t get me wrong. I’m a big fan. Just expect so much more from you, especially as others have noted, that I thought you were a man of God.

You are kidding right Vince? Please be better than that. As some others have written here, you have told us for years that supplements were unnecessary and now for money you are willing to lose all your principles? I hope you don’t turn out to be a phony just like Mike Chang. My kids watch you and look to you for guidance. Disappointing if you are truly entertaining this. You are better than this.

Vince, I have learned so much from you over the years. I Will buy your pre-workout if YOU make it. I trust you and your faith in God. You are not a sell out and the best out there with what you provide. I have transformed my body at 47 like a 25 year old ! Go for it! Also, more videos on leaning and cutting instead of just bulking if you would. Thanks

Its about time someonetold the truth about pre work out supplements. I stopped taking them a while back. I make my own pre work out at home with a few of the iingredients you have on your list,which by the way has all but one i use l-arginine. I agree it is alot cheaper to make ones own at home than line some big companys pocket with your hard earned cash. Vince if you do make your own prework out please make sure it has the right dosage for each supplement,as you discribed in your post the big boys dont. That is why i make my own. Great articale keep them coming. Thanks

Good read. My question to you is, have you ever researched the price on all these ingredients and the price when buying enormous amounts of these ingredients? In order to keep product cost at a profitable level to sustain a company to be a company each product has to be made somewhat effective but marketed as incredible. All ingredients have multiple levels of quality. If a company with the top level ingredient when formulating a supplement the product when be expensive to the consumers and everyone would say they are over priced but in reality they are using the best ingredients at the highest quality levels. I say, use what works for you and try different supps and move on to more important things in life.

Vince, have to say what a sellout you have become. You preached for years how supplements weren’t necessary and now in the name of profit you will try and sell anything? For someone who is supposed to walk with Christ, you are the epitome of hypocrisy. I pray your faith guides you back to the path you once walked otherwise you will lose many followers like myself who came to you in the first place for that very reason.

Vince has always said supplements aren’t necessary, but they can help. You can do it without any supplements, but they can SUPPLEMENT a good regime. I have much better workouts with a pre-workout first, but buying them is really hit and miss and I have to buy separate beta-alanine, citrulline malate etc to add to proprietary blends to get effective doses. I would love being able to buy something that had full size effective doses so I didn’t have to be mixing powders every day. Vince is suggesting he might create one, and that’s selling out?

Aside from which, why do people get their knickers in a knot at the idea of someone making money off their followers? Almost all my success and the improvements in my body I have Vince to thank for. I’ll gladly give him my money, he’s earned it. I’d rather it goes to someone that has and continues to help me than some faceless supp company.

I wasn’t casting judgement Vince I was simply noting what seems to be yet another inconsistency in your original message. What started out of purity has now veered towards the ugly path of gluttony and greed. Have you not guided us away from supplements for all these years (with valid argument by the way)? Now, when you think you can make a quick buck on us you change your mind? Just seems that many of the decisions you have made of late have been out of desperation rather than intent that Christ led you down this path for in the first place. You pledged this year you would market less to your readers and you’ve actually pitched us more. You pledged you would be guided by faith and family first and foremost, yet you push enzymes and now stimulant supplements on us (let alone putting your name on one!) As a father of children, would you honestly recommend this to the children (the many teenagers) that you have built your following from? Not unless motivated for financial gain only. You know these are not needed and have even preached this yourself. I pray that you self assess your recent motivations and be honest with yourself. Really hope you walk the path the Lord set you on to begin with. Vince the helper not Vince the snake oil salesman.

2. I’ve been an affiliate for many supplement companies over the years and they are based on products I personally use, promote to my readers, coaching clients and give to my entire family, including kids.

3. I’m running a business… not a “quick buck” operation. There were many reasons for this article and after we discovered how poor the pre workouts are out there I felt it appropriate to ask my audience their thoughts on if I should produce one. Please don’t be misinturprut my motives dishonestly.

4. I pledged I would promote less affiliate programs and I have.

5. I don’t promote any supplements that I don’t use or give to my wife and kids. If you don’t believe me, watch LiveLargeTV.com the past few years, any of my YouTube videos that past few years and start following me on Snapchat.

And there is nothing wrong with being motivated by financial gain.

I appreciate you sharing your thoughts. vince

P.S. The majority of people who follow me are men between the ages of 25-45 — NOT teenagers — I’m not sure how you think you know what my demographics are.

I think you should do it. I have been a subscriber to your newsletters for a few years now and have learned a lot of good information. It is ridiculous how much money companies make off the garbage preworkouts they sell. I would be interested to see a preworkout that you had a say in creating. You produce it and I will try it.

I absolutely love this article!! About time someone pointed this out. I have personally switched over to just caffeine pills and Beta-alanine, quite a while back. Saves a ton of money and it’s a cleaner feeling boost. I must admit though, I think most people (myself included) and suckered in by the great taste and pretty packaging.